Alzheimer's disease: 6 good habits to protect yourself
As the European League Against Alzheimer's Disease says, "Many studies in various countries have shown that people whose physical activity is regular and sustained have a lower risk of being affected by Alzheimer's disease. Alzheimer. "No need to be an athlete! The idea is to improve your cardiovascular activity, by walking, swimming, cycling, or even doing small things like cleaning or gardening for 30 minutes each day. It's not about forcing or hurting yourself.
Fruit, vegetables, legumes, abundant cereals, moderate amounts of dairy products, fish and red wine, reduced meat intake, choice of olive oil as fat ... this is the basis of the Mediterranean diet. This type of diet is associated with a lower risk of developing Alzheimer's disease, or even loss of cognition. And we generally avoid sugar and high-fat dishes, which, on the contrary, promote the appearance of the disease.
This type of diet allows in particular to fill up with antioxidants, which protect against oxidative stress, which plays a role in the aging of the brain. We prefer citrus, cabbage, rose hip and sea buckthorn, red and black fruits (with the skin). As for drinks, we can consume tea (green) and coffee, in reasonable quantities, and red wine (but not more than a glass a day).
Play cards ... but not only!
The European League Against Alzheimer's disease advises to consider one's brain as a muscle and to exercise it for life so that it remains effective: "the more the brain is stressed, the more the synapses form and connect the cells together. nerve. "
People who practice at least twice a week an intellectually stimulating leisure activity are twice as likely to trigger Alzheimer's disease as those practicing these exercises less than once a week, according to a study by Inserm (Institute National Health and Medical Research) published in 2009.
But what is an intellectually stimulating activity? Good news, it can be a lot of things! Card games (rummy, belote ...), board games (chess, ladies ...), riddles (sudoku, crosswords ...) or society; read the newspaper ; shopping without a list; learn texts (songs or others, in a choir or a theater group); use or learn a foreign language; play a musical instrument ; traveling ... The idea is that novelty stimulates the brain, so change your habits, be curious, vary your routines!
Keep in touch
Maintaining exchanges with family, friends, and a wider circle of knowledge is also a way to stimulate your brain. So stay in touch with your loved ones and if you feel that your knowledge is less than in the past, renew them! Frequent associations, look for activities that appeal to you and put you in contact with other people, talk with your neighbors ...
Treat your sleep
As the foundation for Alzheimer's research points out, it is during sleep that the brain removes waste materials, including beta-amyloid plaques, that are involved in the disease. So we try to sleep at least 7 hours a night and we respect the sleep / wake rhythm to avoid disrupting the body.
Flee your enemies
Cardiovascular risk factors increase the risk of dementia. So take care (with your doctor) your blood pressure, your cholesterol, your diabetes, limit overweight and avoid smoking!
⋙ Sleep: 10 tips to adopt every day to sleep better
⋙ Alzheimer's disease: symptoms and first signs not to ignore
⋙ Learn about the Mediterranean diet: from theory to practice